Exercise
Library

This
exercise Library is compiled by and maintained by various Personal
Trainers in Vancouver.

How
to use the exercise library:1
- Use the muscular anatomy figures above to identify the muscle
group you want to target.2
- Click on the muscle to see a description and list of exercises
for that muscle group.3
- From the list of exercises displayed, click on an exercise to
see an example of proper form and execution.

a

CHEST
- PECTORALS (PECS)

This
muscle is composed of a sternal head and a clavicular head.The
fibers originate from the clavicle, sternum and upper ribs and
insert on the humerus. When contracted these muscles cause
flexion,extension and adduction of the shoulder joint. The Pectorals
are the prime movers in most pushing movements.
.

The
Deltoid muscles originate from the clavicle, and scapulae and
insert on the humerus.The Deltoid is composed of 3 muscles.
The Anterior Deltoid is responsible for flexion, internal rotation
and stabilization. The Medial Deltoid abducts the shoulder.
.

The
Bicep is a pair of muscles composed of a short head and a long
head. The Biceps originate from the scapula and insert on the
radius. The Biceps are responsible for elbow flexion, supination
of the forearm, shoulder flexion and sometimes shoulder abduction.
.

The
Triceps cross two joints, running from the scapulae and humerus
to the radius. Triceps Brachii is composed of three heads.
All three heads perform extension of the elbow while the long
head may also assist in extension and adduction at the shoulder.
.

The
major Extensors of the wrist are the Extensor Carpi Radialis
Longus and the Extensor Carpi Ulnaris. This muscle group originates
on the humerus and inserts on the metacarpals of the hand.
These muscles are responsible for extension of the wrist. The
major Flexors of the wrist are composed of Flexor Carpi Radialis
and Flexor Carpi Ulnaris. These muscles originate from the humerus
and insert on the metacarpals of the hand. The main purpose
of these muscles is flexion of the wrist. They are essential
for maintaining a strong grip needed for weight training and
raquet sports.
.

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SERRATUS
ANTERIOR

The
Serratus Anterior originates from the medial border of the scapulae
and inserts on the first to ninth ribs. Serratus Anterior protracts
and rotates the scapulae upwards. This muscle is active in reaching
motions.
.

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ROTATOR
CUFF

The
Rotator Cuff is a group of muscles around the scapula acting
on the shoulder joint. The four muscles composing the Rotator
Cuff are Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.
These muscles originate from various aspects of the scapulae
and insert on the humerus. Infraspinatus and Teres Minor externally
rotate the shoulder, Supraspinatus abducts the shoulder and
Subscapularis internally rotates.
.

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MID/UPPER
BACK
- TRAPEZIUS and RHOMBOIDS (TRAPS)

The
Trapezius muscle originates from the base of the skull and thoracic
and cervical vertabrae and inserts on the scapulae. The Trapezius
is a broad muscle that covers a wide area of the back. The "upper
Traps" are responsible for elevation and retraction of
the scapula. The "mid Traps" retract the scapula and
the "lower Traps" depress the scapula.
.

The
"Lats" are the largest muscles of the back. They originate
along the lower thoracic and lumbar vertabrae, pelvis and sacrum
and insert on the humerus. The "Lats" work synergistically
with Teres Major to extend, adduct and internally rotate the
arm at the shoulder. The Latissimus Dorsi is the prime mover
in most pulling movements.
.

The
Rectus Abdominus is a single muscle originating from the sternum
and upper ribs and inserting on the pubic bone. This muscle
has tendonous inscriptions giving it a striated appearance commonly
referred to as a "six pack". Contraction of the Rectus
Abdominus results in forward flexion of the spine.
.

The
Obliques consist of an internal and external pair. The External
Obliques originate from the ribs and insert on the pubis, anterior
fascia and ilium. The fibers of the Internal Oblique run the
opposite way from the sacrum and iliac crest to the ribs. Together
these muscles are able to stabilize, flex and rotate the spine.
Transverse, encircles the abdomen and is responsible for compressing
the abdominal contents.
.

Gluteus
Maximus are the powerful extensors of the hip. Gluteus Maximus
originates from the iliac crest and sacrum and inserts on the
femur and illiotibial band. These muscles are important for
cycling, hiking, jumping and any powerful leg movement.
.

Gluteus
Medius and Gluteus Minimus are the hip abductors. They originate
from the external surface of the Ilium and attach to the femur.
The abductors are responsible for stabilization and also perform
external rotation of the hip.
.

The
Quadriceps originate at the pelvis and femur and insert on
the tibia via the patellar tendon. The Quadriceps consist of
rectus femoris, vastus medialis, vastus intermedius and vastus
lateralis. These are the powerful extensors of the knee and
are involved in running, lifting and even standing still.
.

The
Hamstrings are made up of the Biceps Femoris, Semimembranosis
and Semitendinosis. This group of muscles originates from the
ischial tuberosity and inserts on the tibia. The Hamstrings
cross two joints and therefore create movement at 2 joints.
The Hamstrings extend the hip and flex the knee.
.

The
Adductors are the muscles of the inner thigh. This muscle group
runs from the pelvis to the femur and tibia. The Adductors are
composed of 5 muscles. Pectineus, Adductor Longus, Adductor
Brevis, Adductor Magnus and Gracilis are responsible for adduction
and internal rotation of the hip. These muscles are primarily
involved in stabilization of the hip.
.

These
are the muscles of the calves. The Soleus is responsible for
plantar flexion while the Gastocnemius flexs the ankle as well
as the knee. Posterior Tibialis is another muscle of the calf.
The primary function of this group is to rotate the leg and
therefore rotate, lift and propel the whole body above it.
.

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SHINS
- TIBIALIS ANTERIOR

Tibialis
anterior is the muscle of the shin. This muscle is the prime
mover in dorsi flexion and essential for shock absorption from
running and stabilization of the ankle during walking.
.